image by stephsocial
Most of us today spend hours in front of screens — for work, leisure, or communication. High exposure to screens can cause discomfort known as eye strain from screen use. If you commonly experience pain in your eyes from screens or if screens make your eyes hurt, you’re not (just) a one-off. The good news is that you can do something, naturally, to relieve this eye fatigue from screens and protect your vision.
What Does Screen-Related Eye Strain Look and Feel Like?
Before diving into solution make sure to put a finger on the symptoms of screen time eye strain. You may experience:
- Dryness, discomfort or watery eyes
- Lack of focus after prolonged use
- Headaches or migraines
- Sensitivity to light
- Difficulty focusing
- A feeling of heaviness or soreness around the eyes
If any of these symptoms ring a bell, screen habits could be contributing to your screen-induced eye strain. Here’s the way you can ease feel comfortably.
1. Follow the 20-20-20 Rule
Another easy method to reduce digital eye strain is the 20-20-20 rule. Every 20 minutes, take a 20 second break to look at something 20 feet away. This technique helps you relax your eye muscles to avoid eye fatigue. You can also put reminders in your phone or computer to make sure you are following this rule consistently.
2. Adjust Your Screen Settings
Tuning your screen settings a little can do wonders to reduce the eye strain from screen time:
- Reduce brightness to suit the surrounding light and minimize glare
- Reduce text size to avoid squinting excessively and enhance readability
- Avoid digital devices 1 to 2 hours before going to bed
- Adjust contrast levels to make text and images easier on the eyes
3. Blink More Often
Two common causes of screen-induced dry eyes and eye pain from screens are the staring between blinking events that screens induce and the fact that staring at screens reduces blinking frequency. Be intentional about forcing yourself to blink more often so you have tears to keep your eyes hydrated and comfortable. You can also try lubricating eye drops if your eyes often feel dry.
4. Keep Correct Distance From The Screen And Good Posture
Vying with a screen is also likely to increase eye fatigue caused by screens. Don’t work with your screen less than an arm’s length away and set it down a few inches below eye level to ease that strain. Sitting up straight with your back supported also helps prevent neck and shoulder strain that can add to general discomfort.
5. Use the Right Lighting
The lighting in an environment can play a role in overall eye strain from screens as well. Reduce glare by:
- Maintain your screen in ways that is out of instantly daylight
- Applying warm, soft lighting to your workspace
- An anti-glare screen protector to invest in
If possible, avoid overhead fluorescent lights, which can create reflections on screens
6. Stay Hydrated And Eat Eye-Friendly Foods
Screen time-induced eye strain worsens with dehydration. Drink enough water and eat foods packed with eye-supporting nutrients, including:
- Vitamin A for better night vision — Carrots and sweet potatoes
- Dark leafy greens such as spinach and kale (Lutein & Zeaxanthin to block damaging light)
- 503-898-1250Fatty fish including salmon and tuna (Omega-3s for retinal health)
- Eggs, nuts, and citrus fruits (are essential vitamins and antioxidants for eye health).
7. Try Eye Exercises
Using simple exercises, relax your eyes such as:
- Palming: Rubbing your hands together and putting them over your closed eyes, for warmth and relaxation.
- Shoulder rolls: Gently lift your shoulders towards your ears, then roll them back and down.
- The simple switch: Keep an object close to you, then one farther out.
- Side-to-side figure-eight: Draw a figure-eight sideways with your eyes for improved control of movement.
8. Practice Good Sleep Hygiene and Stress Management
Also, poor sleep can exacerbate eye strain from screen: usage. Try getting 7-9 hours of quality sleep so your eyes can heal from screen work throughout the day. You can also improve by practicing stress-relieving activities like meditation, deep breathing, or yoga to avoid eye strain caused by tension.
9. Blue Light Blocking Glasses
Wearing blue light blocking glasses will help shield harmful blue light from electronic devices, easing the strain on your eyes. If you are on a screen for long hours, buying a good quality pair can help, especially when you are using a screen at night.
10. Step Away Frequently and Get Some Fresh Air
Taking periodic breaks from the glare of screens and getting outside can work miracles for your peepers. Natural light helps regulate your circadian rhythm, while letting your eyes roam to a distant object gives them a welcome, much-needed break from endless close-up focus.
Final Thoughts
If screen use is bothering your eyes, you should also take proactive measures to reduce the amount of eye strain you experience from using screens over the long term. By implementing these natural treatments, you can maintain sharp and comfortable vision while enjoying your time in front of the screen. Protecting your eye health today, can ensure more serious sight problems down the line. Adopt these simple habits and your eyes will love you!